Scheduled Training is missed; What should I do
People have run marathons after doing the 28 week program and missing a
good portion of the last 4 or 5 weeks. This was possible because the base
of their training has been strong, consistent, and steady.
Missing Training early in the program
Missing training for a cause for a day or a week or a month is not bad.
Remember the goal is to finish a marathon and still be healthy. So if you
are willing to walk the majority of the marathon, then a month missed in a
scheduled program won't stop you from finishing. A specifically targeted
marathon can be done even though you've missed 2 weeks or 4 weeks. Since
people's training levels vary so greatly, we continually have to go back
to DO NO HARM. People can test themselves. Not push themselves but test
where the edge of their training is.
If missed means you haven't been running, but you are doing equivalent
forms of aerobic exercise, stair step, exercycle, then you have lost
little if anything with your marathon schedule.
If you are injured and unable to do anything for 2 to 5 weeks, then you
have lost a good percentage of your aerobic capacity. This is why the
training programs are 24 and 28 weeks long for most runners. It gives
them time to adjust to the increased stress on their bodies so that their
bodies can adapt and adjust to the strain and improve.
I missed 2 days of training
Great. You've had two rest days to recover so that you will be able to
run better and easier and maintain good form and style.
I missed one week. No exercise at all
If you were sick was it from overtraining or was it something you caught
or was it from an injury.
If you were sick, start back slow. Listen to your body. You've lost some
conditioning but it will come back.
If it's an injury: have you been doing the RICE, rest, ice, compression
and elevation. If it's getting worse, you may want to see a sports
physician, athletic trainer, physical therapist, sports massage therapist
and talk with other marathoners and runners.
I've missed 2 weeks of training
It depends on where the two weeks are. It also depends on if the
marathon trainee has a specific marathon for which they are shooting.
First 12 to 16 weeks:
Missing 2 weeks throws the person back a week. A person can continue with
the program but the intensity must be lowered. For many that means
walking more and running less. For injured runners that means walking
more and gradually increasing the running so that the injury is not
increased. See injuries
SHOULD I RUN THROUGH IT OR GO HOME AND GO TO BED
Common sense and DO NO HARM.
If a minor cold or nasal congestion, often a shorter run at a slower
pace can help through this illness
With a virus and the accompanying weakness, sore throat, fever and
headache that result, it is best to stop running for several days.
Dr. Jack Scaff's 20 Minute Test
Run for 20 minutes at a slower than normal speed. If you feel better at
the end of the 20 minutes, you're probably over the worst of being sick
and can continue your training program. If at the end of the 20 minutes
you're feeling worse, you're still sick and need to get back home and take
care of yourself
The medication prescribed by your doctor has a healing effect but also
many side effects that can harm you if you don't watch it when you go back
to running. Basically, if you are under medication for viral or
bacterial illness, you shouldn't be running
Can cause high *** pressure and can increase the chance of the heart
Dry up the nose, but they also can interfere with the sweat reflex and
heat metabolism. This side effect can lead to heat stroke which can lead
to permanent kidney damage or even death.
Antipyretics Aspirin which can lower fever have been know to cause
problems with heat metabolism.
MARATHON MENTORING: A TRAINING APPROACH TO A CHALLENGING MIND/BODY ADVENTURE
? 1994 Austin "Ozzie" Gontang, Ph.D.
Available electronically for $5.
In health and on the run,
Director, San Diego Marathon Clinic, est. 1975